21/11/24 Thursday Workout of the Day

Warm-Up

For Quality

3 Sets:

1:00 Run / Row / Echo (Alternating Each Set)

10/10m Banded Monster Walk

10/10m Lateral Band Walk

15 second Down Dog Gas Pedals

10/10 Single Leg Glute Bridge

30 second Glute Bridge Hold

"Buck's Eye"

0:00-12:00

800m Run

600/500m Row

40/28 Calorie Echo

12:00-22:00

600m Run

500/450m Row

30/22 Calorie Echo

22:00-30:00

400m Run

400/340m Row

20/14 Calorie Echo

Goal: Complete each set to allow for 2:00 rest before the next set starts

Stimulus: Aerobic Base Building

RPE: 7/10

Level 1:

0:00-12:00

600m Run

500/450m Row

30/22 Calorie Echo

12:00-22:00

400m Run

400/340m Row

25/18 Calorie Echo

22:00-30:00

300m Run

300/270m

18/13 Calorie Echo

Level 2:

0:00-12:00

800m Run

500/450m Row

30/22 Calorie Echo

12:00-22:00

600m Run

400/340m Row

25/18 Calorie Echo

22:00-30:00

400m Run

300/270m

18/13 Calorie Echo

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories

For Quality:

4 Sets

20 second Hollow Hold

30/30 second Side Plank

40 second Weighted Plank